Why do I get a stitch when running?
Mostly from eating or drinking too close to the run: it is a transient abdominal pain that hits about one in five runners in a given race.
The pain sits along the lower edge of the ribs, sharp when it is bad and aching when it is mild, and it sometimes refers to the tip of the shoulder. The leading explanation is irritation of the membranes lining the abdomen, which is why a full stomach makes it worse.
What helps in practice: leave two to three hours after a large meal, and keep sugary drinks away from the hour before a run. When one starts, slow down, breathe out hard as the foot on the painful side lands, and press into the area with your fingers while bending forward slightly. It passes, and it is not a sign of damage.
Sources
1
- Morton, D. & Callister, R. (2015). Exercise-related transient abdominal pain (ETAP). Sports Med 45(1). Review: about 70% of runners had a stitch in the past year and roughly one in five in a single event; it is worse after eating, especially after sugary drinks, and most common in sports with repetitive torso movement.